MUSCLE

FOR

LIFE
Women’s Beginner
Strength Training
Workout Routine

www.muscleforlifebook.com
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 1

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (In-Place) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 1

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (In-Place) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 2

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (Forward) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 2

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (Forward) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 3

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (Reverse) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 3

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (Reverse) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 4

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (In-Place) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 4

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (In-Place) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 5

WORKOUT 1 | LOWER BODY A

Bodyweight Squat Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Split Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

Lat Pulldown 3 hard sets of 12–15 reps

Machine Chest Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Lunge (Forward) 3 hard sets of 12–15 reps

Leg Press 3 hard sets of 12–15 reps

Leg Curl (Lying or Seated) 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 5

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Squat Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Split Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

Lat Pulldown 2 hard sets of 10 reps

Machine Chest Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Lunge (Forward) 2 hard sets of 10 reps

Leg Press 2 hard sets of 10 reps

Leg Curl (Lying or Seated) 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

PHASE 6

WORKOUT 1 | LOWER BODY A

Bodyweight Lunge (Reverse) Warm-up and 3 hard sets of 12–15 reps

Dumbbell Deadlift 3 hard sets of 12–15 reps

Bodyweight Squat 3 hard sets of 12–15 reps

Triceps Dip 3 hard sets of 12–15 reps

WORKOUT 2 | UPPER BODY A

Push-up Warm-up and 3 hard sets of 12–15 reps

One-Arm Dumbbell Row 3 hard sets of 12–15 reps

Machine Shoulder Press 3 hard sets of 12–15 reps

Bodyweight Row 3 hard sets of 12–15 reps

WORKOUT 3 | LOWER BODY B

Dumbbell Deadlift Warm-up and 3 hard sets of 12–15 reps

Bodyweight Step-up 3 hard sets of 12–15 reps

Leg Extension 3 hard sets of 12–15 reps

Glute Bridge 3 hard sets of 12–15 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.
MUSCLE FOR LIFE Women’s Beginner Strength Training Workout Routine

DELOAD 6

WORKOUT 1 | DELOAD LOWER BODY A

Bodyweight Lunge (Reverse) Warm-up and 2 hard sets of 10 reps

Dumbbell Deadlift 2 hard sets of 10 reps

Bodyweight Squat 2 hard sets of 10 reps

Triceps Dip 2 hard sets of 10 reps

WORKOUT 2 | DELOAD UPPER BODY A

Push-up Warm-up and 2 hard sets of 10 reps

One-Arm Dumbbell Row 2 hard sets of 10 reps

Machine Shoulder Press 2 hard sets of 10 reps

Bodyweight Row 2 hard sets of 10 reps

WORKOUT 3 | DELOAD LOWER BODY B

Dumbbell Deadlift Warm-up and 2 hard sets of 10 reps

Bodyweight Step-up 2 hard sets of 10 reps

Leg Extension 2 hard sets of 10 reps

Glute Bridge 2 hard sets of 10 reps

Enjoying these workouts? Then you’ll love the book they’re from. Check it out at www.muscleforlifebook.com.